You may wonder if corn is good for you. The answer is it can be healthy, but it depends on the type and preparation.
Corn is a vegetable when harvested, while the kernels are soft and full of liquid. It is a grain when harvested later when the kernels are mature and dry. Corn contains fiber, protein, and carbohydrates, all the nutrients your body needs.
This article explains the nutritious corn types, who should avoid them, the pros and cons of bioengineered corn, and alternatives.
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Corn: Which Types Are Most Nutritious?
Corn is a low-calorie food that contains vitamins, minerals, and antioxidants, which combat harmful unstable molecules called free radicals. It also contains fiber, which is necessary for digestive health. High-fiber foods are also associated with decreased heart disease risk.
However, corn nutrition varies depending on the type you consume. Some options are healthier than others.
Whole-Grain vs. Non-Whole-Grain Corn
Corn is whole grain if it is not degermed, meaning the germ is removed. When all parts of the corn are intact, it is a whole grain. Examples include popcorn, whole-grain polenta, and corn flour.
Corn on Cob
Corn on the cob is corn in its most whole, natural state. Therefore, this type of corn is the most nutrient-dense form of corn. One medium ear contains:
- Calories: 99
- Protein: 4 grams (g)
- Carbohydrates: 22 g
- Fiber: 2 g
- Sugars: 5 g
- Calcium: 3 milligrams (mg)
- Vitamin C: 6 mg
- Sodium: 1.03 mg
- Carotene, beta: 68 micrograms (mcg)
- Vitamin A: 13 mcg
Carotenoids, like beta-carotene, convert to vitamin A in the body. They are what give corn its deep-yellow and -orange color. The darker the corn, the more carotenoids it contains. Consuming foods rich in carotenoids may reduce the risk of type 2 diabetes, colorectal cancer, and having obesity.
Canned Corn
Canned corn can also be healthy, but go for the no-salt or low-sodium varieties since the canning process adds significant amounts of sodium. One cup of canned corn contains the following:
- Calories: 110
- Protein: 4 g
- Carbohydrates: 24 g
- Fiber: 3 g
- Sugars: 7 g
- Calcium: 5 mg
- Vitamin C: 3 mg
- Sodium: 336 mg
- Carotene, beta: 23 mcg
- Vitamin A: 3 mcg
Canned corn contains more sugar, half the vitamin C, and significantly fewer carotenoids and vitamin A than corn on the cob. But the most significant difference is the sodium—canned corn contains 336 mg, while corn on the cob contains just 1 mg.
However, canned corn is convenient, so many people turn to it. Draining the canned corn reduces the sodium by 9%, and rinsing the corn thoroughly can reduce the sodium content by about 12%.
Frozen Corn
Frozen corn is another convenient option. One cup of frozen corn contains the following:
- Calories: 159
- Protein: 5 g
- Carbohydrates: 37 g
- Fiber: 4 g
- Sugars: 5 g
- Calcium: 7 mg
- Sodium: 6 mg
- Carotene, beta: 83 mcg
- Vitamin A: 17 mcg
Frozen corn has more calories, carbs, carotenoids, and vitamin A than cob and canned corn. Frozen corn has less sodium than canned corn but still has more than corn on the cob.
Popcorn
Popcorn is nutritious, but it depends on how you top it. Avoid the butter and too much salt; you'll likely have a tasty and healthy snack. The following nutrients are in 1 cup of air-popped popcorn:
- Calories: 31
- Protein: 1 g
- Carbohydrates: 6 g
- Fiber: 1 g
- Sugars: 0 g
- Calcium: 1 mg
- Sodium: 0.64 mg
- Beta-carotene: 7 mcg
- Vitamin A: 1 mcg
Popcorn has significantly less of every nutrient than other types of corn. However, people generally eat more than one cup of popcorn (likely closer to 3 cups).
Fiber Content in Corn
High-fiber foods, like corn, can sometimes pass through your system undigested. That's why it's not unusual for people to sometimes see corn in their stool after eating it.
When Isn’t Corn as Nutritious?
Corn often becomes less nutritious when things are added to it. The following can make corn less healthy:
- Butter
- Salt
- Oil
Air-popped popcorn sprinkled with light salt and nutritional yeast is far better than movie theater popcorn loaded with salt and butter. Corn is a better choice than white rice if you're looking for a whole grain. Most varieties of corn are also higher in fiber than white rice.
Who Should Not Eat Corn?
Most people can eat corn without a problem. However, some people should limit or avoid corn. Usually, corn is only a problem when consumed in excess. People with diabetes may want to use caution since carbohydrates, like corn, can spike blood sugar. Similarly, people wanting to lose weight may want to limit how much corn they eat.
The only people who likely need to avoid corn entirely are those with a corn allergy. Fortunately, corn allergies are uncommon, but they can occur, with symptoms ranging from mild to life-threatening.
Two Sides of Bioengineered Corn Debate
Bioengineered food contains genetically modified material made in a lab, and they must include a disclosure regarding how it was grown. Some people oppose bioengineered food, while others think it is valuable.
Pros
Most corn crops grown today contain genetically modified organisms (GMOs). This helps them resist pests and tolerate herbicides.
Some benefits of GMO corn are:
- Reduces the need to spray insecticides
- Prevents insect damage
- Resists plant viruses
These benefits can have a positive effect on the economy by reducing the amount of labor required to till the soil. It also has environmental impacts—reducing the amount of fuel needed to actively manage crops.
Cons
Some have long-standing concerns about how GMOs could affect people's health. Some fears around bioengineered food include:
- The potential for human cell mutations
- How fertility, pregnancy, and offspring could be impacted
- How GMOs affect organ health
- Gene transfer between GMOs and humans
However, no research backs any of these claims. In fact, the overwhelming evidence supports bioengineered food as safe.
Even if you succeed in avoiding purchasing bioengineered corn, the practice is so widespread in the production of corn for animal feed and corn in food products that it is difficult to avoid altogether.
How to Confidently Read Nutrition Labels
Corn Alternatives
If you have a corn allergy or want to limit how much corn you eat, there are some alternatives, including:
- Olive oil or canola oil in place of corn oil
- Sugar, honey, maple syrup in place of corn syrup
- Arrowroot powder in place of cornstarch
- Tortillas made from brown rice rather than corn
- Quinoa in place of polenta
- Pretzels instead of corn chips or popcorn
Summary
Corn is generally healthy if you choose whole food options and avoid the less nutritious choices like corn in heavy oils, syrups, salts, or butter. Most people can enjoy corn, even those on a low-glycemic diet.
While corn is higher in carbs, it is lower on the glycemic index, making it a good choice for people with diabetes when eaten in moderation. Most corn is bioengineered, but there is no evidence GMO foods are harmful.
